Tag Archives: coach

Muscle Frosting

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@youfreshnaturals muscle frosting review
Cookies & cream – 13f/8c/10p – first Smell is a bit of CnC, decent macros for a spread. Unfortunately I’m not a huge fan. Very grainy texture, and it doesn’t have a ton of actually flavor IMO. Hint of cookies n creme then it kinda fades away by the time you swallow it. You definitely get to the cashew flavor quick. Definitely wouldn’t be a Sammy spread or something like that. Would be more of a spoon eating spread. Needs more ‘cnc’ flavor definitely.
5/10
Cookie dough – 14f/7c/10p – get mainly just a chocolate smell. Also very grainy texture. Chocolate on top is pretty cool but it’s kind of a thick layer with not a ton of sweetness. More of a coco flavor. More of a spoon spread. The chocolate could be used to spread I suppose. The cookie dough by itself is also slightly unsweetened as well, and it’s needing more flavor.
5.5/10

Yo, WHERE THE FACK ARE YOU!?!?!?

Hey everyone!

I just wanted to get on here and shed a bit of light on why I haven’t been active as of late.

I have been getting many requests for a ebook to come out so I finally caved in and agreed. It would of been a better idea if I knew how to make one ahaha. None the less it Is my mission to figure this out and get it released as fast as possible. With that side that is why I haven’t been posting to much on here especially recipes because I am only making a few over and over to fine out the details and get it book ready. Obviously if I am going to be putting them in a book, I cant be posting them for free on here now can I?

With that being said, I am going to try and shoot for a mid November release. I will be starting to take all the photos and write up ingredient/directions this week and the next. After that it will just be figuring out how to transfer it all into ebook format.

Now until the book is released I am going to try and share other avenues that may interest you. I have just started Layne Nortons new #ph3trainer. Im one week in, and I think I may try and document my progress through out it. I also want to start sharing articles, videos, podcasts, and maybe even my own perspective articles to give a bit more content to the site rather than just recipes…. although I know that’s why you all are really here ūüėÄ If there is anything else you guys would like to see please let me know !!!!

So please bare with me as I am so technological stupid these things take me time. If you are versed in ebook making please feel free to reach out as I will take all the help I can get!

Wait, I forgot ….. Whats Flexible dieting??

I want to start adding in more rants, opinion based articles,¬† training resources, and more…. but I am not the best writer so bare with me.

I wanted to right up a little something about Flexible Dieting.

Key word…. FLEXIBLE.

What does flexible dieting mean to you?

Well for me, it got me away from labeling foods as ‘bad’ and developing a mental capacity on labeling ‘cheat meals’ If the plan was that great would you have to cheat on it?

It also brought back all of the foods that I enjoy to eat, on a daily basis rather than suffering eating foods I may not like for weeks on weeks to the binge one day on everything and everything I can think of and fit into my mouth.

Now to build on that I see so many people who adapt the flexible lifestyle which is great, but then they allow themselves to fall into some of the same ruts or issues that they faced when ‘clean eating’ or even more issues! I don’t know how many times I’ve seen someone have a meltdown because they cant weigh something, or find nutritional info on it. Continue to pass on social events in fear they may have to eat something they didn’t prepare, fall back into eating only the same foods over and over again because its easy to track. Believe me I have been there!¬†Now grant it, if you enjoy eating a particular food a lot by all means DO IT! I love ice cream, so I eat it almost every day, but what I mean is people will only have chicken breast/broccoli/sweet potato in fear of making something else may be to difficult to track.

We must remember the goal and purpose of flexible dieting. To develop a healthy, maintainable approach to life long healthy eating habits to sustain our current goals at hand.

With the tools and tricks I have learned from flexible dieting I feel that I could venture out and never use a scale again, never track my food again, and still be alright. Making smart decisions and to remember that moderation is key. ANYTHING in excess can be ‘bad’ for you.

With that said, you also need to look at current and future goals and use that to be a base of your decision. For instance if I am trying to diet down for a show, or make weight for a meet it would be very beneficial to be weighing and tracking my food to dial in progress and really be in charge of positive or negative results.

Now on the flip side, if its your off season, if your going on vacation, having kids, whatever it may be that your primary focus may not be making weight, then by all means have a more intuitive style of eating. With that said you still want to be conscious and aware of portions, making sure your eating good micros, hitting fiber, and staying hydrated but after that just enjoy yourself!

Don’t allow a great way of eating take control of your life, so that you don’t continue, or start to develop unhealthy eating trends or habits, and worst case scenario give up on yourself.

Thanks for reading guys and gals, like I said writing, grammar, all that good stuff has never been my strong suit so bare with me as I develop these skills, just like anything else we do.

Always strive to be better than yesterday.

-Dusty

If a smores walked into a cake factory and got alil “Dirty”

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As its getting colder I started thinking about campfires……which leads me to food….which leads me to smores of course. Figured it has been awhile since I have don’t anything smores themed, so here we go!

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Here is what you will need.

1 scoop (34g for mine) of Smores Protein

5g Coco

92g Liquid Egg Whites

120g Pumpkin

4g Hot Coco Mix

3 Splenda Packets

15g Self Rising Flour

30g Coconut Flour

1.5 tsp baking powder

1/2 tsp baking soda

Milk to mix.

I added just a smidge of 0 cal chocolate sauce

Pre heat Oven to 350

Line and spray down baking dish

Mix everything in a bowl and pour into dish.

Bake for roughly 25-35min. I also had pizza cooking at the same time so the oven got opened multiple times throughout this cooking time.

Well that is Baking in a bowl mix:

30g Chocolate Protein

5g Coco

4g hot Coco mix

Milk/ 0 cal chocolate sauce to mix. Place in fridge.

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Once Cake is baked, pop out and place on rack to cool.

Once cool, put it on a plate, take your frosting out and start frosting. (I usually will add a bit more liquid after pulling out of the fridge)

Once Frosted I dusted with 2g of grahm cracker crumbs and 15g of mini marshmallows. Obviously I added more after the fact but doesn’t matter for the recipe.

Macros for Entire Cake with toppings : 638 Cals / 8.8 Fat / 77.4 Carb / 67.2 protein / and a whopping 22.5g of fiber

Macros for 1/4 of the Cake with Toppings: 159 Cals / 2.2 fat / 19.3 carb / 16.7 protein / 5.6g of fiber

Not to Shabby. Let me know if you like this! Tag me on IG if you post it so I can see it! d_chron or hashtag #dustyscalculatedmadness !

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White Girl Adventures, Pumpkin Muffins

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Well,

It’s that time of the year again. Days get shorter, temp gets colder, leafs start to change color, and most importantly….. PUMPKIN FLAVORED EVERYTHING!

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Now I actually use pumpkin year around, but hey this just gives me more time to embrace it haha. IMG_20150924_202424

Easy Quick Pumpkin Muffins

1/2 scoop Vanilla Protein(roughly 17g for mine)

1/2 Scoop Cinnamon Protein(roughly 17g for mine)

8g Sugar Free Fat Free Vanilla pudding mix

1.5 svg Liquid egg whites(roughly 70g)

15g Self Rising Flour

5g Raw Honey

Splash of Vanilla

roughly 2 tsp baking powder, 1 tsp cinnamon, 1/2 tsp pumpkin spice, 1/2 tsp nutmeg

Milk/water/syrup to mix.

Once mixed, pop into sprayed muffin ton,

Add 7g pumpkin morsals to the top of the muffins and bake at 350 for roughly 12-15 min.

Macros per 1 muffin: 60 cal / .7fat / 5 carb / 7.4 protein

Edit***** i forgot to add pumpkin puree to this post. You can have anywhere from 60-120g. I will remake and post actual recipe soon. ******

Not to shabby. These came out,,,, brace yourself,,,, so moist. Going to play with this recipe a bit and add a few things to it I think. Give it a shot, super quick, super easy.

Remember if you liked it, feel free to let me know! Comment here, tag me on Instagram(d_chron) or hashtag #dustyscalculatedmadness !

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Peanut Buttah vs Chocolate Family reunion

So I ask you,

What goes better. Peanut Butter and Chocolate, or Chocolate and Peanut Butter. Is there a difference? I don’t fucking know, but the two together brings me more happiness than a clearance rack of doughnuts.

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I had a can of beans left in the fridge and I wanted to get them used up. Been awhile since I made brownies, but I was thinking I wanted to give a cake a go, well trying to keep the carbs as low as possible. So, through countless hours SLAVING away in the kitchen I came up with little beauty.

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Peanut Butter and Chocolate Explosion Cake

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Things you will need for Chocolate Cake:

1/2 svg of chocolate protein(mine was 15g)

6g SF FF chocolate Pudding mix

60g Rinsed and processed cannellini beans into flour

5g Coco

1/8 tsp Baking soda

1 tsp Baking Powder

7 g Coconut Flour

30g Pumpkin Puree

70g Almond Milk*

10g Chocolate Syrup*

Mix above ingredients in a bowl and set to the side

Peanut Butter Cake ingredients:

.75 scoop of peanut butter protein(roughly 23g)

60g rinsed and processed cannellini beans into flour

6g PB2

60g Pumpkin

7g Coconut Flour

1/8th teaspoon Baking soda

1 tsp Baking Powder

60g Almond Milk*

10g Pancake Syrup*

Place batters into Sprayed and Lined Baking dishes and Bake at 375 for roughly 25 min. Chocolate took about 27 min.
Make sure to do the knife or toothpick test to tell if done or not. Once done, take out and leave to cool on a raised surface for 20-30 min

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Well Those are Baking we will make the Frosting:

15g Chocolate Protein

5g Coco

6g SF FF Pudding mix

50g Almond Milk *

30g Chocolate Sauce*

Mix together and place in fridge to thicken.

Now a note to add. Items that have a * behind them may need to be adjusted to deal with your specific protein powder or likeness. Less liquid will be much thicker, more liquid will make it a bit more runny.

Now once the cakes have cooled, slice each cake in half. Now you can just layer the cakes, you can use a bit of frosting to help each layer stick, or you can just use a bit of chocolate syrup. I wanted to save all the frosting for the outside so I just spread a bit a chocolate syrup on each layer to help ‘hold’ it. If I wanted to increase the protein content a bit I would most likely add either another half scoop chocolate or pb protein to make more frosting and could place between each layer,,, but for this recipe I skipped it.

Okay, now at this point you should have a 4 layer cake. I did Chocolate layer, then a pb layer, then chocolate, then pb on top. Now take your frosting out of the fridge. Should be pretty thick, so feel free to add a shot of chocolate syrup or a bit of almond milk/water and remix it. Then, begin to cover your beautiful naked cake.

Now if you would like to add the PB Drizzle, just take 6g of PB2, mix with a bit of liquid then pour over the top.

Proceed to top with your favorite toppings if you would like. As soon as this is done, grab a eating utensil(I¬†wont make ya use a fork if you don’t¬†want to)¬†and begin to instantly consume until you are forced to¬†take a breathe.

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Macros for the Cake are 582 Cals / 6.8g Fat / 64.5g Carb / 65.5g Protein and a HUGE 20g of Fiber.

Macros for 1/4 of Cake : 145.5 cals / 1.7g Fat / 16.1 Carb / 16.3 Protein / 5g of Fiber

I hope you guys Enjoyed this as much as I did!

If you did like it please let me know how it turned out!

Tag me on Instagram under d_chron or just use the hashtag #dustyscalculatedmadness !!!!

Im just trying to be a beef cake

So I decided to give a go at baking with beef protein.

Let me tell you it wasn’t a bad life choice. It almost leaves the cake with a nice fudgy feeling to it. I have only tried Vanilla caramel flavor but intend to try my hand with a chocolate as well. I think it would make a nice batch of brownies, hint hint

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Vanilla Caramel Cake with a Chocolate Frosting

What you will need:

50g Pumpkin

1.5 egg whites. (roughly 70g)

34g Protein

45g Self rising Flour

14g Coconut Flour

4g sweeter

6g Psylium husk (cause fiber )

1/4t Baking powder

1/8tsp baking soda

Splash of Caramel Sauce

Splash of Almond milk

Now usually I would add 4-8g of SF FF Pudding mix but I was out so I skipped it.

Mix all that together and throw in a sprayed baking dish and bake roughly 20-30 min at 350.

I have been playing with trying to get more rise in my cakes so lately I have been whisking the egg whites a bit in a separate bowl then adding them last but I don’t think it is helping.

Well cooking in a bowl mix:

15g Chocolate Protein

5g Coco Powder

1 oz FF Cream Cheese

Splash of Almond milk

Splash of Chocolate Sauce

Mix till well incorporated then put in fridge to chill

Once the toothpick test comes out clean pop that bad boy out to cool for at least 30 min.

Once cool cut in half and spread some of your frosting in the middle of the cake.

Once Frosted either add some toppings or just enjoy!

Macros for the Cake are 502 cal 2.5 fat / 70 carbs / 53 protein and a whopping 15g of fiber !

I also used almost the same identical recipe and made this amazing cake as well.

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Vanilla Carmel Cake with a Vanilla Frosting.

Super Versatile Cake. Give it a go and let me know what you think!

Remember if you liked the cake be sure to check me out on Instagram under d_chron or hashtag #dustyscalculatedmadness !!

Once frosted restack the cake and continue frosting with remaining frosting.